CrossFit Mile Zero – CrossFit
Workout (Time)
Eclairs
Freedom (RX+)
Teams of 2
60 Bench Press (135/85) (split as needed)
800m Run (together)
40 Bench Press (155/100) (split as needed)
800m Run (together)
20 Bench Press (185/115) (split as needed)
800m Run (together)
Independence (RX)
Teams of 2
60 Bench Press (115/75)
600m Run (together)
40 Bench Press (135/85)
600m Run (together)
20 Bench Press (155/95)
600m Run (together)
Liberty
Teams of 2
40 Dumbbell Bench Press (light)
300m Run (together)
30 Dumbbell Bench Press (light)
300m Run (together)
20 Dumbbell Bench Press (light)
300m Run (together)
Target time: 16-18 minutes
Time cap: 25 minutes
Bench is split 1:1, so hit your sets accordingly.
Sub 90/70 Cal Bike if needed for run.
Use a Barbell, Use Dumbbell, Spot your partner, settle in, and grind it out.
Coodown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back